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There is an abundance of scientific evidence linking the Mediterranean diet to a reduced risk for several diseases; heart disease, diabetes, obesity, blood pressure and certain types of cancer. If you are looking to make some changes to your diet this New Year and need some guidance, the Mediterranean way of eating is a great place to start. It is a diet rich in fruits and vegetables, whole grains, legumes, olive oil, fish and flavour from spices and herbs.

1. Keep fruit in sight: Having a fruit bowl with bananas, apples, pears and oranges on the counter in full view will encourage healthy snacking on the fly.
2. Make a batch of soup every week: Divide it into portions to take to work for lunch or to heat up for an easy dinner. Start with a base of onions and celery or leeks. Add grated cabbage and a tin of tomatoes, toss in some herbs of Provence and low sodium vegetable stock. For protein add a tin of white beans or chickpeas drained and rinsed.
3. Add vegetables to breakfast. Add sliced tomatoes and spinach to a breakfast sandwich, spread avocado on toast or add arugula to an omelet. Kale, chard and spinach are great additions to a breakfast smoothie.
4. Add beans to your plate. Beans are an excellent source of fibre and a plant protein. Try reducing meat in your diet and replacing it with legumes. Use hummus as a spread in a sandwich with alfalfa sprouts and cucumber, add lentils to your vegetable soup and beans to your stew.
5. Add flavour with fresh herbs and spices. Herbs of Provence include thyme, rosemary, lavender, savory and fennel. In Italy basil and oregano are popular herbs. Spices common in Turkey include cumin, paprika, mint and allspice.
6. Swap your fats. Use olive oil as your go to oil for cooking and dressings.
7. Add greens to your grains. Tabbouleh is a Mediterranean bulgur salad with 4 cups of fresh herbs to 1 cup of grain. Substitute bulgur for quinoa for a higher protein grain.
8. Slow down and eat together. Eating more slowly allows our brain to recognize when our stomach is full. Reduce stress, laugh and tell stories at meal time to improve immune system and lower blood pressure. Families who eat together have higher quality diets.